There
are many varieties of grapes: red, green, purple to seedless grapes, not to
mention wine and raisins. This popular fruit has been cultivated for the past
8000 years. It was known to be cultivated first in the Middle East. The humble
grape is actually a berry. Several million tones of this berry are grown in the
world each year, with most of them used to make wine. Grapes are portable and
delicious. The health benefits of eating grapes are many, with studies showing
their efficacy in preventing cancer, heart disease, high blood pressure as well
as constipation.
Nutrition in grapes
The best serving size of grapes is one cup with 32
grapes. One cup of red grapes contains
- · 104 calories
- · 1.09 grams of protein
- · 0.24 grams of fat
- · 1.4 grams of fiber
- · 4.8 milligrams of vitamin C
- · 10 micrograms of vitamin A
- · 288 milligrams of potassium
Grapes are rich in water and thus are good for
hydration. High water-content fruits are
usually nutrient dense. They are known to contain a large variety of nutrients
while containing few calories. Grapes contain 70 milliliters of fluid per cup. Grapes contain antioxidants like lutein and
zeaxanthin. Red grapes contain a phytochemical resveratrol in their skins. This
protects the body from many diseases and conditions. Grapes contain flavonoids
myricetin and quercetin which help the body slow down the formation of free
radicals.Benefits of grapes
1. Grapes have antioxidants
known as polyphenols, which are known to slow down or even prevent the
formation of many types of cancers. It is especially effective against oesophageal,
lung, mouth, pharynx, pancreatic, prostate and colon cancer.
2. The flavonoid quercetin
has anti-inflammatory properties which reduce the risk of atherosclerosis and
protects against damage caused by low-density lipoprotein cholesterol. The
polyphenol present in grapes helps to reduce the risk of heart disease by
preventing platelet build-up and reduce blood pressure.
3. The fiber and potassium
present in grapes is also good for the heart. A diet of high potassium and low
sodium is necessary to avoid heart trouble. High potassium is also known to
reduce the risk of stroke and the formation of kidney stones.
4. Because of its high
potassium content, grapes are good for those with high blood pressure. Grapes
help to neutralize the effect of sodium on the body.
5. Grapes are rich in
water. Eating such kinds of fruits helps to keep you hydrated and regularizes
your bowel movements. Grapes also contain fiber, which minimizes constipation.
6. The quercetin in grapes
has anti-inflammatory properties. This helps to diminish the symptoms of
allergies like running nose and watery eyes.
7. The chemical
resveratrol present in grapes protect you from diabetic neuropathy and
retinopathy. Resveratrol is beneficial against Alzheimer’s disease and mood
swings associated with menopause.
Add grapes to your diet
Grapes are a versatile berry and there are many ways
to incorporate it in your diet. You can add grapes to your chicken salad. You
can make a fruit cocktail and include grapes, pineapples, sliced peaches and
strawberries. Add a bit of honey on top for a sweet flavor. Freeze grapes and
eat them on a hot day as desserts. Or simply have a cup of fresh cup of grapes.
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Healthy benefits.
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